Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Walking lunges x 4 sets
Hack squats x 4 sets
Dead hangs
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Wide pulldowns/Bench press x 5 supersets
Dumbbell rows/30* inclines x 5 supersets
Cable rows/Weighted dips x 3 supersets
Dips x 1 set
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ICS, with a bit of biceps

Icarian press
Hammer strength incline press
Seated flyes
Low cable flyes
Ez bar curls
Hammer curls
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Good stuff Bob. :-)

Squats x 8 sets
Leg curls x 8 sets
Barbell curls x 6 sets
Skullcrushers x 6 sets
Preacher curls x 4 sets
French press x 4 sets

Well deserved off day today.
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Cable/volume day for back. Lots of heavy barbell and T-bar rowing lately so gave the back a change up for a day. I'll go back to some heavy rows Friday when I superset back with chest again.

High pulls x 4 sets
Superwide pulldowns x 4 sets
High pulls x 1 heavy set
Superwide pulldowns x 1 heavy set
Cable rows x 3 sets
Cable rows(heavy)/Wide pulldowns x 1 superset
Cable rows/Wide pulldowns/High pulls x 1 giant set
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Prowler with 150 on it. Mask adds an additional 50. New sneakers make a difference.
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Sounds fun, Moses. :-)

ICT

Incline bench x 6 sets
Dumbbell bench/flyes x 5 sets
Decline bench x 5 sets
Hammer Strength inclines x 4 sets (last 2 drop sets)

Wheels manana
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Sumo squats x 8 sets
Military press x 7 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Skullcrushers x 5 sets
French press x 4 sets
Dumbbell curls x 4 sets

Earned tomorrow's stuffing and mashed taters. :-)
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Back day!

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
ISO high rows
Shrugs
Tri pushdowns/overhead extension superset
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Nice job Bob! :-)

T-bar rows/Bench press x 4 supersets
Cable rows/30* inclines x 4 supersets
Wide pulldowns/Dumbbell inclines x 4 supersets
Wide pulldowns/High Pulls x 1 superset
High pulls/Dumbbell inclines/High pulls x 1 giant set
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Seated military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets (1 drop)
Tricep pushdowns x 4 sets (1 drop)
Preacher curls x 4 sets (1 drop)
Dumbbell curls x 4 sets (1 drop)
Dead hangs

Wheels next up.
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Image

First leg workout since March. Gonna be a rough couple of days to come.

Leg press, regular
Leg press, hamstring focus
Front squats
Hamstring curls
Calf raises

Amazing how much strength I’ve lost since this crap all started. Not quite starting over, but no where near my best. I don’t care, just happy to be back.
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Glad that you're back, Bob. :-) :-)

Thanks for scaring me before leg day. :-)
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Leg press/Quad extension X 8 supersets
Hack squats/Reverse leg curls x 8 supersets
Stiff legged deadlifts x 5 sets
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Curious Tom, how long does it take you to get a workout in?
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Varies a lot day to day Bob.

Superset days tend to go fast as I can get lots of sets in in a little more than half the time.

Volume days are somewhat longer for the high number of sets. Heavy days can be less sets, but sometimes longer time between sets.

Clear as mud? :-) I would say my shortest days are about 50 minutes and my longest maybe 90?
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Was just curious. With all the sets you do, I’d expect them to take longer. I tend to go faster when I’m by myself. With my trainer, he makes me take the full rest between sets.
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I've really gotten good at shortening my time between sets again, it was tough for a while after retiring from hockey, that gave me such great recovery ability.

Anything longer than 90 minutes in the gym and I get squirrely. :-)
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Time to get serious about working off the covid 15 I’ve put on recently. Lot of stress eating. Dusted off the treadmill. With the over the ear, noise cancelling headphones, you could barely hear the loud a$$ bearings. :-)

3.1 miles in 42:10.
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Good stuff, Bob, my cardio has been lacking lately.

Heavy back day:

T-bar rows x 7 sets
Wide pulldowns x 5 sets
High pulls x 5 sets (3 & 4 drop sets)
Barbell rows x 3 sets
Cable rows x 3 sets
Cable rows/Barbell rows/High pulls x 1 giant set
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